Announcements
*BRING A FRIEND DAY “Partner WOD” – Sat, 4/5.. Invite a Friend!
*BroYoga – Sat, 4/5 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/31 – (30) For Time *Courtesy of Mayhem Athlete
Tuesday, 4/1 – (30) For Time / (Remaining Time) Shoulder to OH BB Complex
Wednesday, 4/2 – (15) 5×3 Pause Front Squats / (15) For Time
Thursday, 4/3 – (35) ACTIVE RECOVERY
Friday, 4/4 – (30) For Time / (Remaining Time) 5×3 “Floor Pause” Sumo Deadlift
Saturday, 4/5 – (30) For Time
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Front Squat (Weight)
A/B Clock: 33
(12) Work up to 5×3
PAUSE FRONT SQUAT
(rack) for the day. Add
weight based on feel.
Partner up!
STRENGTH ALTERNATIVE:
3R or AMRAP
200 M Run
15 Squats (BB or
DB’s any style)
15 BF Sit Ups
50 WB Russian Twists
15 BF Sit Ups
3:00 transition into
the B Workout…
Jump Rope, Front Squats, and Pull Ups (Time)
(15) For Time /
Goal: Sub 13
Competitor:
100 DOUBLE UNDER’S
15 FRONT SQUATS 135/95
9 RING MUSCLE UPS
OR 12 BAR MUSCLE UPS
75 DOUBLE UNDER’S
12 FRONT SQUATS 155/105
6 RING MUSCLE UPS OR/
9 BAR MUSCLE UPS
50 DOUBLE UNDER’S
9 FRONT SQUATS 185/125
3 RING MUSCLE UPS OR/
6 BAR MUSCLE UPS
Rx:
115/75*135/95*155/105
21-15-9 C2B PULL UPS OR/
9-6-3 BAR MUSCLE UPS
Performance:
75-50-25 DUB (attempts)
or 150-100-50 SINGLES
95/65*115/75*135/95
21-15-9 PULL UPS OR/
JUMPING PULL UPS
Modifications:
Dubs: Scale up
to Dub attempts
or a mix of Dubs
& Single Under’s
or 96 Alt. Toe Taps
on stacked BP’s.
Front Squats: Scale
the load or perform
2 DB Front Squats.
Pull Ups: Scale up
to any # of Rx Pull
Ups or a mix of
Rx Pull Ups &
Jumping Pull Ups.